Menstrual Cramp Relief: 8 Types Of Food That Help!

You might have heard of advices to avoid this food or avoid that food while on your period – but how about food that you should eat MORE of to help with your menstrual cramps?

Let’s go through exactly what nutrients you need to help tide you through this period (haha)!

#1: Healthy Food

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While this may sound like a no-brainer, but It’s true! Eating healthy will help alleviate all kinds of symptoms, even menstrual cramps!

If you’ve been experiencing especially bad ones, try swapping out ‘unhealthy’ fats like saturated fats (found in animal products) for healthier ones like unsaturated fats found in olive oil! If you’re having dairy, opt for low-fat or fat-free products. Generally, studies have found that reducing fat and increasing vegetables in your diet eases monthly cramps, as this decreases the overall levels of inflammation in the body.

#2: (Caffeine-Free) Tea

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You might think – Shouldn’t we be avoiding caffeine on our period? Why should we drink tea? That’s where you’re mistaken! Not all teas contain caffeine, and amongst those that don’t, there are actually some which are very beneficial in helping to relieve the menstrual cramps!

One such example is chamomile tea – the most common tea known for its relaxing properties. Drinking this tea increases the urinary levels of glycine, which helps relieve muscle spasms. Glycine will also act as a nerve relaxant. These, plus the fact that drinking something hot is naturally relaxing as well as soothing for the tummy, would give you the ultimate menstrual cramp relief!

#3: Fish oil & Vitamin B1

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Based on a research conducted in 2014, 240 high school female students with menstrual cramps were subjected to a randomised double-blinded experiment whereby they’re assigned to: A group taking fish oil supplements, A group taking vitamin B1 supplements, A group taking both fish oil and vitamin B1 supplements, or A group taking placebo. These teens ingested 100mg of B1 vitamins and 500mg of fish oil supplements a day.

Overall, groups who took any form of supplements was recorded to experience significantly lesser pain than the placebo group. Hence, it can be more or less concluded that these supplements do help with menstrual cramps!

#4: Food high in Magnesium

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Magnesium helps regulate nerve and muscle functioning, and higher levels of magnesium has been found to be correlated with relaxing the raging contracting muscles causing painful menstrual cramps.

Some examples of food high in Magnesium include:

Dry almonds

Boiled spinach

Dark chocolate

Dark chocolate also contain many other substances that can help with the many period woes. Find out more here!

#5: Food that are Minimally Processed but High in Fibre

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Generally, these type of food will help with their anti-inflammatory properties, reducing of bloating, and generally decreasing your period discomfort!

These include:

Papaya (rich in vitamins)

Chicken, fish, leafy green vegetables (rich in iron, to curb the decrease due to blood lost during menstruation)

Flaxseed (Rich in omega-3, which has antioxidant properties, reducing swelling and inflammation)

#6: Food High in Boron

Boron helps the body absorb calcium and phosphorous better. In addition, it also was found to reduce the intensity and length of menstrual cramps.

Examples of food with high concentration of Boron include:

Avocados

Bananas

Peanut Butter

Prunes

Chickpeas

Boron supplements are also an alternative, though you should first consult with your doctor on your suitability to take such supplements!

#7: Water(-based food)

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Yes, it all boils down to water. It may sound counter-intuitive to drink water to prevent water retention and avoid the painful bloating during menstruation, but it helps. As mentioned above, warm or hot liquids are especially soothing, as it help increase blood flow and relax crampy muscles.

If you’re the type who dislike drinking water, try opting for these water-based food to boost hydration:

Cucumbers

Watermelon

Celery

Lettuce

Berries (Blueberries, strawberries, raspberries)

The best thing is you get to snack on them rather than just sipping on plain ol’ water!

#8: Food Rich in Calcium

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A recommended of 1000mg per day for women aged between 19 and 50. Calcium not only helps to build healthy and strong bones, but it also reduces cramping of muscles, especially during menstruation, as well!

Some food high in calcium include:

Leafy green vegetables (eat your greens!)

Almonds

Dairy products

Sesame seeds

Like Boron, calcium supplements are also an alternative, though you should still consult your doctor regarding taking it as a daily supplement.

Here are more examples of minerals that helps relieve your menstrual cramps and other period woes!

Mineral

Benefits

Which food has it?

Vitamin A

Reduces menstrual cramps

Relieves soreness and tender breasts

Reduces backaches

Sweet potato

Carrots

Squash

Dried apricots

Tuna fish

Vitamin B6

Reduces bloating

Helps with fluctuating estrogen levels

Pistachio nuts

Turkey & Chicken

Lean pork

Prunes

Avocados

Vitamin C

Regulates hormones

Deals with heavy bleeding

Relieves soreness and tender breasts

Reduces bloating

Oranges

Red peppers

Broccoli

Strawberries

Grapefruit

Vitamin E

Relieves soreness and tender breasts

Regulates hormone levels

Reduces irritability & depression

Almonds

Wheat germ

Palm oil

Olive oil

Butternut squash

Calcium

Helps reduce menstrual cramps

Milk

Sardines

Yoghurt

Watercress

Bok choy

Iron

Deals with heavy bleeding

Relieves soreness and tender breasts

Reduces bloating

Reduces anxiety & depression

Seafood

Beans

Raisins

Peas

Dates

Magnesium

Reduces irritability & depression

Reduces nausea

reduces constipation

Squah seeds

Pumpkin seeds

Soy beans

Dark chocolates

Mackerel

Potassium

Helps reduce menstrual cramps

Coconut water

White beans

Acorn squah

Mushroom

Salmon

Zinc

Helps reduce menstrual cramps

Deals with heavy bleeding

Beef

Shrimp

Kidney beans

Flax seeds

Oysters

Try adding these into your diet and see which works best for you, as everyone’s bodies react to various minerals differently!